Counterbalance Squat:

Target: Quadriceps, Hamstrings, Glutes, Deltoids, Triceps, and Core

Start: Stand with your feet shoulder-width apart. Extend your arms in front of you at shoulder height, optionally holding a weight with both hands to increase difficulty.

Motion: Flex your hips slightly, then bend your knees to a ninety-degree angle. Count to eight slowly. Return to the starting position with your arms still extended in front of you. Count to eight slowly. Repeat.

Pointers: Most of your weight should be on your heels. Your arms stay in counterbalance to help your posture. Do not round your shoulders. For core activation, draw your shoulders away from your ears.

Reminder: Do not let your knees go past your toes when bending down. Over-extension may occur and create discomfort. Keep your core activated.

Modification: Place your hands on a sturdy chair in front of you, or place a chair behind you. This offers balance and strength assistance, or a safety measure if your legs give out.



About the Author

Christopher Kazda is a Certified Personal Trainer and a Chiropractic Technician at New Beginnings Chiropractic, 1861 Business Hwy 18/151, Mount Horeb, WI 53572. He is available Monday through Saturday to help you reach your fitness goals.

Please call 715-302-2153 or 608-437-9990, email at, or visit, for more information or to schedule an appointment.